How I Fixed My Lower Back 100%
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- Опубліковано 12 тра 2017
- No surgery, no gimmicks.
DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.
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let me guess how you fixed your lower back..... was it rack pulls above the knee?
6:51
;)
Love it MAN; You are becoming ANIMAL sleeping on the floor, in before you start doing videos from the forest fighting and rack pulling bears.
The Franimal he did rack pulls above the head
rack pulls above the knee are the best exercise for extra exercise stuff 😋
rack pulls don't mess with the lower back if anything it can over stretch middle traps if you don't have a good muscle development
A few months ago I also tweaked my lower back. I literally had to limp out of the gym and could barely move for a few days. I was deadlifting and my form Id have to say is very solid but still it happened. So what I did is a few hundred reverse hypers, back extensions, light squats and deadlifts. I was just pumping tons of blood into my back. I also lacross balled the lower back above, below and where the injury was. After a week of doing this I deadlifted 500lbs and was injury free. So pretty much the best way to heal an injury is literally active recover. If you want to thumbs up this video so I can add credit to what he said please do. Im further backing up my own experience and comparing it to his and got similar results just from basic knowledge.
Great commentary brother, glad to see your back is doing good.
Thanks for the advice! Maybe you have ATP like me? I also tweaked my lower back deadlifting even though my back remained straight. Found out that because of my bad ATP posture, I put too much pressure on my back. now correcting ATP
LeXx0r how are you correcting atp?
Epitome of Strength hey i recently had a tweak aswell and i wanted to ask, during your active recovery how uncomfortable was it and how much pain was there during the rehab exercises? Because i want to make sure i dont go too low or high
@@EdwardPification it should ne almost pain free... no pain no gain principle doesnt apply to rehab man
Will rack pulls above the knee cure my depression?
Clinically proven.
@@AlexLeonidas :o
Probably
Did it work?
TLDW: Rack pulls above the knee.
sleep on the floor
people underestimate how smart you are, and how much knowledge you have
who!!!!???? you tell me!!!! I'll find them and kick their asses!!!!!
You helped me fix my rotator cuff pain by doing over head presses with light weight to strengthen the area (a previous video of yours). Your philosophy is counter intuitive, but effective!!
Same
Been here since 30k and still you never disappoint me, keep up the good work bro
You have no idea how much you helped me man, keep it alpha!
I've been following this guy for about a month now and wow so much knowledge! How does he absorbs so much knowledge and where does he gets it? Insane man!
Came back to this video after experiencing some light back issues myself. Invaluable advice man! Thanks!
I tried doing reverse hypers at home and broke my dining room table, It snapped in half. I can't find any good places to do them around my house.
Well shit.
PlasticCup Just buy the actual reverse hyper machine with your money yes its expenses but its worth it
I'm about to. I've been looking at the Rouge version its about 1k. Got any recommendations?
PlasticCup Yeah Rouge is good but any reverse hyper machine is fine and WELL WORTH THE Money most R 1k
Was thinking about trying to DIY and build one but I'll probably just buy the Rouge version.
Alexander Leonidas I respect you!
Thank you Akshay, much love
that's so nice ^^ when do you ever hear tha on youtube these days? what a good guy
Spandan Adhikari
Pretty sure Nepalese people do the same thing.
Spandan Adhikari learn proper English ! the funniest part is with Ur shitty English Ur bitch made punk ass is teasing Indians LoL 😂
generally I don't talk shit about any country but Nepal... seriously 😂😂😂😂😂😂 the country that's smaller in size than that of blahino's Weiner 😂😂
u got a few things to do
!!
1 get yo punk ass to an elementary school to learn basic English grammar
2 go to the gym to make Ur skinny fat ass to look better
3 get a life
I can vouch for the sleeping on the floor tip. I used it to cure my lower back pain 4 years ago. Hope you hit 100k subs soon man. You deserve it.
For those of you who have back pain or want to prevent it, this advice should help you out tremendously. Let me know how this works out for you!
PS: Told you it was only going to take two weeks. Don't doubt me
AlphaDestiny nice work bro thanks I’m going to work on this ... looks like u know what ur doings.. an big props to u fir that physique looks amazing didn’t know u were that jacked!
For the lat pull downs, should we use a low weight like 40% max or something moderately difficult for 10 reps?
I'm late to the party here but I've been having a nagging sciatica/SI type injury and have been staying away from DL's + Squats.. I'm still training but I'm going to try this and see what happens! Wish me luck! 😀😃😃
My back hurts that much I wouldn’t even dare do this in case I ended up in a wheel chair. I’m off work had surgery 8years ago on a disc and this is terrifying me! Health over wealth is a term I understand now. Glad your good man. NO ONE knows back pain till they get actually fucking back pain
I am having too stay away from my favorite lifts squats and deadlifts due to being naive and thinking direct core work was not needed.. it’s been 5months now I really hope this helps, I can train really heavy but can’t do anything heavy that requires lower back
I also found training my lower back muscles in a lot of excercises, while tensing my glutes, abs and lower back helped a lot. Producing a support for it
Thanks man! I just recently started doing landscaping and im in good shape but my lower back has been KILLING me during the work day, i didnt realize how out of shape my lower back and core were compared to everything else! I;m going to be doing alot of back and core work, to hopefully fix the problem. Cause it absolutely sucks. Thanks brotha.
and im gonna try out those stretches in the morning!
Hope this helps you out Brian, let me know how it works out for you!
Thanks bro! I shall
Brian Bevilacqua I landscape too at work..weedwacking kills the back lol..Alex is right..also, do alot of stretching before and after work day..helps me tons
I will definitely do that man, thanks! yea the weedwhacking was surprisingly taxing as fuck. digging up fresh dirt and constantly bending over, and picking up chunks is a killer too
Phenomenal job Alex! This may have been the most helpful fitness video I've ever seen!
Love your channel man and im glad its growing!. Know you've got some Alpha followers in Sweden, peace.
Best video I've seen on the topic. Man you are a wealth of knowledge.
Love your honesty. No fucking around
I just tried it tonight and so far my low back is pain-free! I've had chronic low-back pain for over 3 years hindering me from deads and back squats. Hopefully this feeling is permanent. Thanks for this video Alex!
That's great to hear Chris! Keep me updated
Chris Jackson how do you feel how?
22FX me too!! How do you feel now? Please respond
@@22fx64 hello.... I just need to ask one question... Surgery solve this issue parmanently? Kindly ask this question to your doctor and update me as well.... Thax
Id like to say this is great advice and from your previous videos i recall you saying reverse hypers and hanging knee raises are a must on every session. since i incorperated this into my training the benefits have been tremendous. Less ache and a feeling of being adequately warmed up in the lower back and hip region enable more confidence in my lifts with greater mobility. This advice you have given only further enhances the previous. For that im very thankful. Keep up the great work fam.
Glad this resonated with you brother
nice bullet 22g!
Great vid AlphaD, will be incorporating lower back traction/decompression work as much as possible
Totally agree, I've strained my lower back before man - it's the worst.
And I fixed in a similar, mainly by using it. Everybody thinks it should be rested which is the worst you can do.
Anyway it's good to see you back
Alex's knowledge is on another level
Any full body workouts coming up? Great content and keep up the good work.
Tweaks back from doing Good Mornings... fixes the issue with Good Mornings. This guy's a legend.
Good to see the back is healty and strong again!
This one got by me somehow. Good shit on the strength pocket(low back). Walking with the ankle weights daily got me right after my wreck
Man this is literally the best fitness channel in youtube
"Rack pulls are so safe I can't even believe how safe it is."
Lol
Interesting! Yeah I hear reverse hypers are the best thing ever. I don't have one of these at my gym but I will definitely use the regular one and use it in that way. I never thought if that.
Had an accident at work two years ago and end up, with 2 budging disco in my lower back. Been in pain since then. Refusing to take pain meds. 2 months of physical therapy didn't work. Used to be a runner, now can't even run due to bad lower back pain. Sleeping on the floor definitely lessens the pain. Can't sleep on bed, the next day, my back hurts all the time. The neurosurgeon didn't want to operate. He said the negatives of such a surgery, out-weights the benefits. Pretty much stay in pain till it get worse!! I will give your method a try. Hopefully it will help with my back. Sucks bc running was favorite cardio, now can't even run a quarter mile without stopping due to so much pain.
Wishing you the best brother
Any updates?
Vikas Kumar he died. Rip
thanks mate, felt a tweak in my back going a bit too heavy deadlifting a few weeks ago. good infomation ill try your stretching routine and hanging excersizes
Coming from someone who has dealt w back pain for a long time and has tried many different exercises and stretches to cure it I have to say that I completely agree w everything shown in the video, all of the things that I found worked for me were shown in this video trust me this stuff works especially the activation of strengthening part
thank you Alex for everything!
I have a friend with back issues, and what she does to deal with it is essentially sitting around all day, going to the doctor, and taking pain killers. She doesn't work out at all. The doctor wants to reffer her to surgery.
I also had a back issue after a pelvic surgery where a catheter was placed into my spine. I fixed it pretty much like you did. I was very mindful of how I sat during the day, and in the gym I started every workout with hanging from a bar, doing cobra poses and a lot of rowing and pulldowns. I did every kind of pull I could. It fixed it within a few weeks.
once i sat on a chair for some hours and when i got up, my lower spine felt like it was shifting whenever i leaned forward or backward too much, and it hurt. sitting down can cause back pain, however i realized that this depends entirely on the chair that you sit on. i have a chair that i used to sit on for most of the day, almost every single day and it never gave me any back pain at all. this is because when i sit down and lean back, the chair automatically falls back to a 30/40 degree angle (probably closer to 40). all of the weight from my upper body is entirely on the back of the chair rather than resting on my lower back.
i know that even with a good chair, sitting for long periods of time is still bad. the reason i used to sit so often is mainly due to lack of motivation, lack of ambition, and laziness. after finding out some things that i want to do and having more motivation in life in general, i am more active.
damn bro,your knowledge amazes me!
great advise, rack pull 100% safer for injured lower back, love them
Agreed...as a almost 50yr old ....I Have to do everything you are talking about or training just Isn't possible without pain....several times a day is key
Excellent info AD. Thanks!
Alex, all the info in this vid was great. You could also pair all of your methods with using an Infrared Sauna Bulb on the lower back. It has done wonders for my strength and recovery of the lower back muscles and connective tissue.
thank u so much bro I recently strained my lower back but this video helped a lot
mint breakdown of exercise ect just shared to my mate with back injury
I don't have any intention to ever lift a lot, but I still love watching your videos!
Preciate your support bro
Excellent video Alex. I've recently tweaked my lower back and pinched a nerve and I blame that down to myself entirely and getting lazy with mobility and traction work. Would you say cable pull throughs are a good alternative to reverse hypers as I don't have a hyperextension bench. I know this vid is older so you may not see comment but appreciate if you do. Keep up the good work
Yo Alex, I agree with you completely. I'm currently in school to enter the realm of physical therapy and that's exactly the line of thought that is taught - you need to DO something in order to fix the problem. I've been injured in the past via competitive martial arts and I always chose specific exercises to rehabilitate myself. In the words of Jack Dempsey, "To rest is to rust."
First let me say I love your channel and think you're putting out the best content on UA-cam. I know you're a supporter of Louie Simmons and so am I so we have a lot of in common. I have experienced back pain for the last 5 years and I even own the roller model reverse hyper. It has helped me but I believe the sled I own has helped me th most. I make sure not to overstride (even though Louie suggests this for his guys for gains) and I squeeze the shit out of my glutes every step. This has helped my back the most. I own a inversion table and I suggest you buy one as well. Only 100$ so pretty cheap. For years I would just roll on the floor and stretch everyday and nothing changed until I got my sled even though I had my reverse hyper for years.
I appreciate this video and I'm going to incorporate a bunch of this.
Still my go to Video for lower Back pain
yo Alex, you should do a video for gamers, to talk if being in a chair for long time is bad, or if it's good to stand up and move around every hour
Thanks Man, coincidently, I have been doing the same stuff for my lower back these past few weeks and it helps, I agree with all that you said, too bad a majority of the common folk end up doing physiotherapy and taking anti-inflammatory drugs to fix their back issues
Rack pulls I believe are one of the reasons I was able to fix my shoulder pain. The stretch from the weight helped alleviate pain (especially behind the back Rack pulls)
Looking forward try this out. Guilty of just sitting as of back pain. Thanks
I fucked up my lower back while squatting a week ago. I employed some of the tips in this video and now it's 100% again. Thanks Alex!
finally,exactly what i was looking for!!!
6:11 I did a very similar thing with the stretches and sleeping when I had a slipped disc. The initial sciatica was pretty intense but eventually I realized I needed to restore movement to the affected area and relieve pressure.
tank you Alex your videos means a lot to us especially this one
Perfect. This is just what I was looking for. I wasn't sure if I should take time.off or work it through. Thanks.
Thanks man going to include this into the routine
Great tips. Thanks man!
In general, do you run a set program for yourself? If so, how customized is it? If not, do you just improvise based off what you feel you need that week?
Thanks so much. great advise! I find Hanging also helps rotator cuff injury.
It's strange to me that you're consistently the guy with all the answers. I'll be using some of these
Man this video is gold!!!
hey bro ive enjoyed listening to your vids as i have just recently discovered your channel. Its refreshing to hear your approach, im natural and have no intention of wanting to enhance. I also love steve reeves and the old school method of training.
ps. whats your take on taking a multi vitamin ? is it necessary or are there any suppliments you think are important to support full body taining given the intense load it outs on the body and cns. Thanks in advance bro
MY MASTER ! YOU SAVED ME
I really like these videos! good shit.
I've had nagging lower back pain for 2 years that won't go away, and so far the best thing for it seems to be doing light, high volume conventional deadlifts. Back extensions cause me real problems though for some reason.
thanks brotha this is the video I needed
Yo Alex, I've got a question for you. I currently follow a 4 day training cycle which I've somewhat made up along the way, whilst following many of your principles like the full body workout style, whilst utilising cheat reps, rack pulls, partials etc.. I have been making gains, and enjoy this style of workout. However, I am curious about trying out the candito 6 week training cycle, but I'm not 100% sure on it, due to it seemingly really complicated. It also misses out some fun exercises that I've been making gains with, like the rack pull. I'm just curious to hear your thoughts on it, in terms of making strength gains, and building some muscle. I'm personally mainly interested in the strength aspect. Thanks for the awesome videos Alex, and I hope that you can give me your insight.
Those reverse hypers really help, started doing them after I felt something in my spine and it's feeling better
Nice video man 👍
Unexpected training footage, thanks
Thanks for this video dude I really appreciate it. I think you will love Steve Maxwell's mobility dvds too.
Guys you can do these in the swimming pool too and long swims would do wonders.
I had a hernia after a pelvic surgery where they injected fluid into my spine.
100% recovered in 4 months (obviously had to heal after the surgery too. Had a catheter in for 1.5 months) thanks to gradually strengthening my back again. Here is what I did.
1. Started every workout with hanging from a bar
2. Did that joga pose where you lay on your stomach and push up, flexing the spine backwards.
3. Stopped every exercise that involved hunching forward for 1 month. Hunching made it worse.
4. Very carefully did exercises that involved the low back but wasn't low back dominant. (Like cable rows, hyper extensions, rack pulls)
5. Tried to NEVER sit with a hunched over posture. Sat very little in general. Basically flexed the spine forwards as little as possible.
Starting off I could hardly deadlift the bar alone without feeling like my back was about to snap. Now I'm back to normal. Strengthening the muscles that stabilize the spine, while avoiding aggrevating the area is key. As well as decompressing the spine.
I'm no expert but I can vouche for keeping movement. When I get low back pain you can't fight it lying down or sitting. Makes it worse. Keep moving.
Thank You; for providing, Beneficial Injury Rehabilitation; and Prevention Methods!
Whoever is able to "Train Correctly," for the longest period of time, throughout their life; "Usually," should be the "Healthiest;" maybe, not necessarily, the "Strongest;" or even "Most Impressively, Muscularly Developed;" however, the "Healthiest!" Live Well!
Bro I threw out my mattress a year ago and Im now sleeping on the floor. My posture has changed significantly.
Alex, over the years, EVERY time I do bent over barbell rows, which is not often, I would wake up the next morning and feel stiff and experience an abrupt and very painful spasm like pain when bending over the sink to brush my teeth. This situation would continue over the next 2 weeks, despite stopping the bent over rows. I also do the stretching exercises shown in your video, although the benefits are sporadic and certainly not permanent. FYI, I found one exercise that seems to solve my pain problem, Romanian deadlifts done 3 times a week with light progressively heavy weights providing good stretch done 2-3 sets of 15 - 20 reps (sort of like light rack pulls). I find this to be a great lower back and posterior chain warm-up at the beginning of every workout. I can now safely experience flexion while brushing my teeth without fear of a painful spasm not unlike that administered by an electric shocking device in the hands of a torturer working for an Eastern European oligarch. I have stopped doing bent over barbell rows. Thanks for your diligent time and effort in providing us with the truth derived from your extensive experience.
Rack pulls are pretty safe if you don't go too heavy, but you'll easily sprain your lats if you get to eager doing snatch grip rack pulls.
Super solid info. Thanks
Your the best man! I fixed my shoukder by doing pver head press everyday light
-Inversion table
-heavy ab training
-rock hard stiff bed
-full hip flexor stretching and massaging nightly
90% cured my severe back pain from 2 herniated discs 2 protruding discs, severe degenerative disc disease and pain I had for over 3 years all while not being able to deadlift or squat !
Nice man!!! Glad to hear your back is doing well
Love your videos. Great advice. Ty.
Thank you for the tips I'm going to try all this, I wish my gym had a reverse hyper though
man nice one, im off to train now and getting this done!
Golden info.
Wow that Video is really informative.
Yo Alex, kind of a strange question for you: my legs are a bit of a weakpoint...decently proportional for my body but not quite where I want them to be. Unfortunately, my vastus lateralis doesn't insert particularly low (relative to the tear drop), so I don't think I'll be be able to get that blocky leg look, more like a sweeping look like that of Aaron Curtis. Anyways, do you think there's a way to make my leg thicker towards the bottom portion? My vastus medialis is fairly developed. Should I maybe do exercises focusing on the vastus intermedius and rectus femoris via unilateral leg work? What do you think?
Great video!
Just what I needed
Arms are looking jacked!
this stretch 6:22 I do before workout, I feel like it's really good for my back and kinda wakes up the whole body
Great advice!
hanging leg raise is not as great for people with back pain because of anterior pelvic tilt. most common cause of APT is too-tight of hip flexors..
for people with lordosis caused by APT, should be stretching out hip flexors every warmup and plankS (to strengthen static abdominals. weak static abdominal is probably the second leading cause of APT)
same with uphill walking. GREAT to strengthen and warmup the hip flexors. NOT helpful for back pain from APT.
I disagree, I have APT and hanging leg raises have improved it quite a bit. As long as you truly focus on your abs and keep constant tension on them it works. Of course, there is the risk of working out your hip flexors instead, but luckily I have gotten past that.
funny story man I hurt my back around the same time you did and decided to completely stay home and let my back recover. Although it doesn't hurt as much anymore I still have discomfort. I'm gonna give your advice a go hopefully it works!
YOU DA MAN Alex!
bro i just subscribed, you have some good shit on here
Great content